Dressing for Cold Weather

Don’t be afraid to wear extra clothing. Vests and toques are an important addition and it may also be reasonable to wear two layers of synthetic (polyester) underclothing.

Balaclavas, neck-warmers and windproof briefs are also a good idea. Consider substituting mitts for gloves. Boot covers are great for keeping feet warm.

Creams, lotions and jellies can reduce the direct exposure of the skin to the air. However, to be effective they must not have water in their base.

Ski glasses/goggles can keep the wind out of your eyes, but they can also cause a “wind tunnel” effect on other parts of your face. For eye comfort, blink more often than usual. This is particularly true if you wear contacts.

Consider carrying hand-warming packets (coaches can carry a couple of these with them) to avoid frostbite.

Learn to recognize the signs and symptoms of frostbite.

Individuals have a different tolerance to cold weather. Children less than 10 years of age are not able to thermo regulate as well as older athletes.

Make sure you are properly hydrated and are not hungry. Bring extra foods and fluids to the site of the event in case there is a delay.

Up to 20% of cross-country skiers suffer from exercise-induced asthma (EIA). Cold dry air exacerbates this condition. If you are susceptible to exercise induced asthma you will need to take extra precautions. A proper warm-up is critical and your predisposition to EIA should be discussed with a physician